Sleeping too little or too much, improper posture, and frequent use of electronic devices affect sleep quality and increase the risk of heart disease.

To keep your heart healthy, you need to focus on factors such as diet, exercise, and regular health check-ups. Quality sleep is also very important, because some sleeping habits can negatively affect the cardiovascular system.

- Poor sleep quality

Interrupted sleep or sleeping less during the week and more on weekends disrupts the body's circadian rhythm. Everyone should establish a consistent sleep schedule, the recommended time is 7-8 hours per night.

Regular lack of sleep contributes to an increased risk of many heart-related diseases, including high blood pressure, increased stress on the cardiovascular system, and affects overall heart function. Therefore, the body needs adequate rest every night.

- Inappropriate sleeping positions

Sleeping on your stomach can put pressure on your heart and lungs, making it harder for blood and oxygen to circulate than usual. Sleeping in this position can also cause tension in your neck or back.

Sleep apnea occurs when your airway is repeatedly blocked, causing you to stop breathing for short periods of time. This condition can be caused by certain health problems such as obesity and heart failure. Sleep apnea affects the amount of oxygen your body receives, increasing your risk of high blood pressure, heart attack, stroke, etc.

Inappropriate sleeping positions are harmful to your heart and lungs. Photo: Freepik
Sleeping on your stomach can put pressure on your heart. Photo: Freepik

- Excessive snoring

Snoring too much can affect your heart health and lead to high blood pressure, heart attack, and stroke. Snoring can be a symptom of sleep apnea. High blood pressure caused by sleep apnea can potentially damage your heart. People who snore regularly should see a doctor and get tested to see if they have sleep apnea and to what extent.

- Using electronic devices before going to bed

Using phones, tablets or watching TV can disrupt the body's natural sleep-wake cycle. The blue light emitted by electronic devices also affects the sleep-controlling hormone melatonin. Avoiding using these devices at least an hour before going to bed helps promote good sleep and protects cardiovascular health.

Everyone should follow a regular sleep schedule. Go to bed and wake up at the same time every day, including weekends. Exposure to natural light early in the day (walking outdoors, opening windows, blinds) can normalize the body's circadian rhythm.

The process of energy expenditure and changes in body temperature during exercise also promotes good sleep. Avoid high-intensity exercise close to bedtime because it interferes with the body's ability to stabilize before going to bed. Read a book, stretch, listen to soft music or practice yoga or meditation to help you relax and sleep better.

Avoid eating or drinking close to bedtime, and avoid alcohol and foods high in fat or sugar. Keep your bedroom cool, dark and quiet.